Kg to Calories Calculator
Calculate the exact calories burned based on your weight in kilograms, activity type, and duration. Track your energy expenditure and fat loss goals with precision.
Activity & Weight Details
Enter your body weight and exercise parameters to calculate energy expenditure
Enter your current body weight in kilograms.
Select the activity you are performing. MET stands for Metabolic Equivalent of Task.
How long did you perform the activity?
Your Calorie Burn
Energy expenditure, fat equivalent, and metabolic breakdown
Enter your weight and activity details above, then click Calculate Calories to see your energy expenditure.
Common Activity MET Values
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. Here is how many calories different activities burn per hour based on body weight.
| Activity | MET Value | Calories/Hour (70kg) | Calories/Hour (90kg) |
|---|---|---|---|
| Sleeping / Resting | 0.9 | 63 kcal | 81 kcal |
| Walking (Moderate) | 3.5 | 245 kcal | 315 kcal |
| Weight Training | 6.0 | 420 kcal | 540 kcal |
| Swimming (Moderate) | 6.0 | 420 kcal | 540 kcal |
| Jogging (5 mph) | 7.0 | 490 kcal | 630 kcal |
| Cycling (Vigorous) | 8.0 | 560 kcal | 720 kcal |
| Running (6 mph) | 9.8 | 686 kcal | 882 kcal |
| Jump Rope (Fast) | 11.0 | 770 kcal | 990 kcal |
Calorie Burn FAQ
Everything you need to know about calculating energy expenditure, MET values, and fat loss equivalents.
The formula uses the MET (Metabolic Equivalent of Task) value. Calories Burned = MET × Weight (kg) × Duration (hours). For example, a 70kg person running (9.8 MET) for 30 minutes (0.5 hours) burns: 9.8 × 70 × 0.5 = 343 calories.
One kilogram of body fat is equivalent to approximately 7,700 calories. To lose 1 kg of fat, you need a total caloric deficit of 7,700 kcal, which can be achieved through diet, exercise, or a combination of both.
MET stands for Metabolic Equivalent of Task. It represents the energy cost of physical activities. 1 MET is defined as the energy you expend while sitting quietly at rest. Higher MET values indicate more intense activities.
Yes, the formula multiplies the MET value by your weight in kg. Therefore, a heavier person will burn more calories performing the exact same activity for the same duration compared to a lighter person, because it takes more energy to move a larger mass.
These calculations provide a highly accurate estimate based on standard metabolic rates. However, actual calories burned can vary based on individual factors such as age, gender, muscle mass, fitness level, and the exact intensity of the exercise.